Menene Alamomin Karancin Protein?

ProteinIta ce tubalin gina tsoka, fata, enzymes da hormones. Yana taka muhimmiyar rawa a cikin dukkan kyallen jikin jiki. Yawancin abinci sun ƙunshi furotin. Saboda haka, rashi sunadaran yana da wuya. Alamomin karancin furotin Waɗannan sun haɗa da hanta mai ƙiba, fata, gashi da matsalolin farce, da kasancewa mai saurin kamuwa da cututtuka.

Menene rashi protein?

mafi tsanani rashin gina jiki kwashiorkor cutashine. Yawanci yana faruwa a yara a kasashe masu tasowa inda yunwa da rashin abinci mai gina jiki suka zama ruwan dare.

Karancin furotin yana faruwa ne lokacin da amfani da furotin ba zai iya biyan bukatun jiki ba. Cin ƙananan furotin na iya haifar da canje-canjen da ke tasowa na tsawon lokaci, kamar ciwon tsoka.

Me ke haifar da karancin furotin?

Lokacin da isasshen furotin ba a cinye kowace rana, lafiyar gaba ɗaya ta fara lalacewa. Abubuwan haɗari ga ƙarancin furotin sun haɗa da:

• Cin cin ganyayyaki ko cin ganyayyaki.
• Yin yawan motsa jiki.
• Samun matsala shan furotin saboda matsaloli tare da hanji.
• yawan shan barasa
• Shan wasu magunguna waɗanda zasu iya lalata sha.
• rashin cin isasshen furotin

Menene alamun karancin furotin?

Rashi na iya haifar da alamu a cikin gajere da na dogon lokaci. Alamomin karancin furotin mai bi;

• Edema
• hanta mai kitse
• Matsalolin fata, gashi da farce
• Asarar ƙwayar tsoka
• Hadarin karya kashi
• raguwar girma a cikin yara
• Kasancewa mai saurin kamuwa da cututtuka
• Raunuka masu yawa da wahalar warkar da raunuka
• yawan ci

Cututtuka masu alaƙa da ƙarancin furotin

Alamomin karancin furotin Lokacin da ya fara bayyana, cututtuka na iya faruwa a cikin jiki:

• haɓakar cholesterol
• jin damuwa da rashin natsuwa
• rashin barci mai kyau
• hazo kwakwalwa samuwar
• Zuwa bayan gida akai-akai saboda iskar gas
• Samun nauyi
• fuskantar kumburi
• Rashin daidaituwar al'ada
• Rashin samari da karfi gashi, farce da fata

Nawa protein ya kamata a sha?

Ba buƙatun furotin na kowa iri ɗaya bane. Ya dogara da abubuwa da yawa kamar nauyin jiki, ƙwayar tsoka, aikin jiki da shekaru.

Nauyin jiki shine mafi mahimmancin ƙayyadaddun buƙatun furotin. Shawarar abincin yau da kullun shine 0,8 grams / kg. Masana kimiyya sun ce wannan zai isa ga yawancin mutane.

Wannan yana nufin cewa babba mai nauyin kilo 75 ya kamata ya sami gram 66 na furotin kowace rana. Ana ba da shawarar shan furotin na yau da kullun na 1.2-1.4 grams / kg don gina tsoka.

Kamar yadda yake tare da 'yan wasa, tsofaffi suna buƙatar furotin mafi girma. Tsofaffi ko masu motsa jiki yakamata su sami furotin yau da kullun sama da gram 0.8 akan kilogiram na nauyin jiki.

Maganin karancin furotin

Karancin furotin, Yana samun kyau ta hanyar cin abinci mai wadataccen furotin. Cin tsiro da tushen furotin na dabba tare ita ce hanya mafi koshin lafiya don samun daidaiton furotin.

• Tushen furotin kayan lambu; kwayoyi da iri, irin su legumes, almonds, flax tsaba, chia tsaba da hemp tsaba; hatsi kamar hatsi, buckwheat, quinoa. 
• Kayan lambu da ke taimakawa ƙara yawan furotin sun haɗa da alayyafo, Kale, broccoli, Brussels sprouts da namomin kaza.
• Tushen furotin dabba; naman sa, kaza, turkey da kifi. Abubuwan da ke cikin furotin na abinci kamar kwai da madara da ake samu daga waɗannan dabbobi ma suna da yawa.

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